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Friday November 16, 2018, CrossFit Stapleton – Denver, CO

15
Nov

Friday November 16, 2018, CrossFit Stapleton – Denver, CO

HOLIDAY PARTY ALERT! 

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MARK YOUR CALENDARS – DECEMBER 8TH (6-8PM) 
Please join us this holiday season AT THE GYM for our FIRST EVER Holiday Potluck!
CFS will provide the PROTEIN and YOU will provide your BEST Appetizer, Side Dish, OR Dessert. We will be releasing a sign-up sheet as we get closer to the event.
 
Music – Drinks – FESTIVE SWEATERS – Games – AMAZING FOOD – Family Fun!
MARK THIS DOWN ASAP:
DECEMBER 8TH
6-8PM
NO NEED FOR A BABYSITTER… KIDS ARE WELCOME AND ENCOURAGED!!!!  We will have the bootcamp room prepped and ready for the kids (games / movies / etc).
More details to come!!!

CROSSFIT CLASSES: 

Performance- 

A. Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.

 

B. “Karen” – For time:
150 Wall Ball Shots (20/14#)

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Fitness-

A. Front Squat
5 x 5

3 x 2
– Rest 2 minutes between sets.

 

B. For time  – 3 Sets: 

25 Wall Balls 

25 Air Squats 

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BOOTCAMP RX CLASS:

A. 4 Rounds:

2 Legless Rope climbs/4 L Sit Pull Ups/ 8 Piked Ring Rows 

5/leg Single Leg Box Step Ups @3131

 

B. 2 Rounds:

60-75 sec Front Rack KB Hold 

15 Banded Face Pull

20 Tall Kneeling Banded Hip Thrust

 

C. MARY – 20 Min AMRAP:

5 Handstand Push Ups

10 Pistols

15 Pull Ups

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